News Gives Me Anxiety: Effective Strategies to Find Calm Amidst Chaos

With the constant stream of news coming at us from a variety of sources, it's no wonder that news anxiety has reached new highs. Just a few decades ago, our news exposure began to increase as cable news took hold. Next, news websites began cropping up and selling advertising as well. Now, every news outlet has an app, a social media presence, and a 24-7 news cycle.

We went from glancing at the morning paper and maybe catching the 6 o'clock news on a local station to having access to headlines at any time of day or night. So what can we do? How much news consumption is too much? How can we switch off?

Understanding News Anxiety

News anxiety is a growing concern, with many people experiencing stress and worry due to the constant stream of news content. Because bad news sells, these for-profit companies use catchy headlines to pull us into a consumption binge that can end up affecting our mental health.

The 24-hour news cycle can be overwhelming, making it difficult to disconnect from the news, which often causes stress and anxiety. While not a recognized mental health condition, the term "headline stress disorder" has been used by professionals to pinpoint a psychological disorder that can develop from doom scrolling and consuming too much media.

News anxiety can have physical impacts, such as increased heart rate and blood pressure, as well as emotional impacts, like feelings of hopelessness and anxiety.

The Impact of Negative News on Mental Health

Negative news can lead to increased anxiety, depression, and feelings of powerlessness. One of the problems is that news is a business, and like other social media apps, the purveyors of the news use psychological science to make their news apps and online presence difficult to turn away from. The constant exposure to bad news can heighten anxiety, with your mind becoming preoccupied by the problems you hear about.

In addition, news media often prioritize sensational headlines over constructive content, exacerbating the negative impact on your emotions. Anger sells. Outrage sells. Stress sells. Happy stories don't have half as much of an impact, and therefore most of us end up under a barrage of headlines that create news anxiety. In any given cycle, you may find stories of climate change, mass shootings, and infuriating personalities, while very little copy is given to neighbors helping each other or a new school initiative.

Managing News Consumption

There are some ways you can help keep anxious thoughts at bay when it comes to news consumption. For many of us, staying informed about local and world events is essential, so avoiding all news won't work. However, continuous exposure can leave you feeling anxious. The key is to create a balanced diet of the latest headlines without sacrificing your peace of mind. Here are some things you can do:

• Limit news intake to specific times of the day (just like they did before cable news!)
• Choose reliable news sources and avoid sensationalist media; this can help reduce exposure to distressing news
• Take breaks from the news and engage in other activities to help regulate emotions and reduce stress

Effective Strategies to Cope with News-Related Stress

Whether we overindulge or not, social media feeds, family members, and online news updates pretty much guarantee exposure to the news more than many of us would like. We can help protect ourselves from negative thoughts and emotions related to the news cycle by addressing other aspects of our own lives.

Practice Mindfulness and Relaxation Techniques

Certain general self-care techniques can be helpful coping devices for managing stress in our daily lives. Mindfulness practices, such as meditation and deep breathing exercises, can help reduce stress and anxiety levels around news consumption.

In addition, regular physical activity can help reduce stress and news anxiety while also improving overall feelings of health and wellness.

Engaging in activities that promote relaxation and wellbeing, such as yoga or reading, can help counteract the constant cycle of negative news.

Finally, stay active with your friends and family group. Get into the outside world, play sports, do activities, and stay focused on other things than current events.

Take Action and Seek Support for News Anxiety

Focusing on issues you can help solve can be a way to cope with news-related anxiety and give you a sense of purpose and empowerment. Contributing to positive changes in your community or personal life can help alleviate anxiety and improve mental health.

You may also seek emotional support from friends, family, or even a therapist. These individuals may provide a safe space to discuss worries and develop coping strategies.

Staying Informed Without the Anxiety

Finding positive news and constructive journalism can help counteract the negative impact of stressful news. It can keep you from pursuing and believing in worst-case scenarios and promote positive action.

Prioritizing one’s own wellbeing and finding balance in news consumption is crucial for making positive changes in the world. Staying informed about global events and climate change can be done in a way that minimizes anxiety and promotes mental health if you take care to focus on things that you can control and intentionally avoid reports that are designed to create a reaction.

Building Resilience to News Anxiety

Develop strategies to manage anxiety and stress that work for you. Implementing stress management practices like grounding, deep breathing, and meditation can help you build resilience in the face of distressing news. Stress resilience can help us to deal with negative emotions like fear and anger that arise from our relationship to the 24-hour news cycle.

Practicing self-care and prioritizing mental health can also help reduce the negative impact of stressful news. You may care for yourself by engaging in activities that promote social connection and community involvement.

Experiencing Less Stress Around News Anxiety in Chicago, IL

Watching the news, whether on TV or other devices, or spending time on social media is not inherently bad. However, a constant state of consumption can take away from well-being. Implementing effective strategies to cope with news anxiety, but sometimes we may need a little more help when it comes to managing stress in our lives.

At Williamsburg Therapy Group, our team of doctoral-level Chicago psychotherapists offers a number of evidence-based therapeutic approaches to talk therapy that offer the tools necessary for learning self-compassion, managing stress, and learning healthy coping skills and habits that apply to your own personal experience.

If you feel powerless and are experiencing longer periods of news anxiety, call our service coordinator to be matched with a therapist that can help you process your feelings and deal with the stress that comes from a focus on world and local events, learn to have a healthier relationship with the news cycle, and manage fear and anxious feelings that arise from news consumption.